• Facebook
  • Google+
  • Instagram
  • Pinterest
  • Twitter
  • lose it
  • freebies
  • healthy bites
  • fit & fab
  • recipes
  • about us
    • Julie Upton, MS, RD, CSSD
    • Katherine Brooking, MS, RD
    • Guest Contributors
    • Buzz
  • work with us

Protein Pancake Recipe

March 15, 2012 by Julie 20 Comments

protein pancake

Want to try a Paleo-inspired Protein Pancake Recipe? This recipe has been passed around my CrossFit gym and is a real winner.

I first tried this protein pancake recipe during my gym’s recent diet challenges. I made them today after a bike ride and thought I should share because they were really, really good.

Nutritionally, what I like about these is that they use an egg and nut butter to provide more protein compared to traditional wheat-based pancakes.  And the carbohydrates come from mashed real fruit (banana, pumpkin or sweet potato) rather than a refined grain that lacks fiber and the antioxidants and vitamins and minerals of fruit.

I calculated the nutritionals to be about 350 calories (depends upon how much mashed fruit and nut butter you use and what you top them with) but with about 15+ grams protein and 4+ grams of filling fiber. Unlike wheat pancakes that “scream” for maple syrup and butter, these are great topped with fresh berries.

They’re delicious, super easy to make and will keep you full for hours. Promise.

[sws_divider_padding_small]

Ingredients

1 small ripe (overripe is better) banana

2 eggs or 1 egg and 2 egg whites

1 Tbsp nut butter

Pinch of cinnamon, if desired.

Drop of vanilla or almond extract, if desired

Instructions:

1. Mash the banana, add the egg and mix well. Stir in nut butter and any spices or extract.

2. Heat a nonstick skillet on medium heat and use some oil or nonstick cooking spray to ensure the pancakes don’t stick. Pour a large spoonful of batter into hot pan and cook until browned on one side (3 minutes or more) flip and brown the other.

(Use patience when cooking these as you need to let the batter really set and firm up before you try to flip them; lower eat for longer works best.)

Makes 2 large or 4-5 silver-dollar pancakes.

Enjoy them plain or with fresh fruit on top, a drizzle of honey or Greek yogurt. You can also substitute the banana for pureed pumpkin or sweet potato.

[sws_divider_padding_small]

Share this:

  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)

Filed Under: BREAKFAST, FEATURED ON PAGE, HEALTHY BITES, LOSE IT, RECIPES, WHAT TO EAT? Tagged: AppforHeatlh.com, CrossFit, healthy pancakes, pancake recipes, protein, protein athletes, protein pancake recipe, protein pancake recipes, protein pancakes, proteins

RECENT POSTS

  • Here are the Calories In Your Thanksgiving Dinner
  • 5 Ways to Repair a Relationships Ruined by Alcoholism
  • 5 Protein Breakfasts for Weight Loss
  • Best Pre Workout Foods
  • Ultra-Processed Foods Cause Weight Gain, New Study
  • 5 Signs a Low-FODMAP Diet Might Be Right for You

Comments

  1. Veronica says

    March 15, 2012 at 2:25 am

    wow thanks for sharing! I’ve gotta try this, it sounds so simple

  2. Natalie says

    March 24, 2012 at 6:37 pm

    I made these pancakes this weekend. I doubled the recipe so my husband could have them as well. I think they tasted great. I used a small baked sweet potato (leftover from night before) and one small ripe banana as the base. The only down side is that they do take a long time to cook and set up. They are really tender and moist. Thanks for sharing!

  3. Farida says

    May 13, 2012 at 12:37 pm

    They are great ! I’m just eating them right now ! just added a pinch of cinnamon and 1 tsp on Brown sugar , they taste yummy ! Thanks for sharing

  4. Jessica says

    September 13, 2012 at 3:40 pm

    What a great idea! Thank you

  5. adrian hahn says

    November 20, 2012 at 1:31 pm

    TY–i use almond butter allthe time. its something i discovered since i became diabetic.

  6. Allen @ allensfitnessblog says

    March 6, 2013 at 8:59 am

    Wow! This looks great. I have been looking for some new healthy foods. Thanks for sharing.

  7. Erin says

    March 8, 2013 at 1:00 pm

    Just made these and they are fantastic!!! I used the almond extract abd cookdd them over 1tsp of coconut oil. They’re absolutely delicious. Thank you for this recipe.

  8. Rebecca Balent says

    March 20, 2013 at 4:16 pm

    is there any way to make these nut-free? I have a nut allergy 🙁

  9. Dena says

    March 31, 2013 at 10:18 am

    I can’t wait to try these! Are the nutritionals per pancake or per serving? What is the serving size? Thank you!

  10. Anonymous says

    August 2, 2013 at 4:50 pm

    So delicious! Tried it today and everyone loved it. Thanks for sharing.

  11. Anonymous says

    August 4, 2013 at 12:38 pm

    Om nom nom. These are so good and so filling! They cooked great on my griddle and I must have made them really small because I ended up with a dozen just by doubling the recipe, but it was the perfect amount for me and my fiancé.

  12. Body Strong and Healthy says

    September 29, 2016 at 3:27 pm

    Unlike wine, a number of your body components pull off not acquire forward-looking when age. however you’ll shield your most significant organs behind this conceive to stop a psychotherapy and alive longer and healthier.

Trackbacks

  1. 7 Eggcellent Reasons to Eat Eggs : : : Parenting Bookmark - Where Parents and Experts Share Advice says:
    October 25, 2012 at 9:09 am

    […] scrambles, baked eggs in lean Canadian bacon, spinach, leek and mushroom frittatas, and my popular protein pancakes are just a few of my go-to a.m. […]

  2. des médicaments en ligne » Petit déjeuner sain Idées: Qu'est-ce Nutrition experts manger le matin says:
    April 19, 2013 at 6:02 pm

    […] grains entiers.- Angela Ginn-Meadow, RD, LDN, CDE Crêpes riche en protéines“Mon préféré crêpes de protéines ! Recette: 1 petite mûrs (mûres est parfait) banana2 oeufs ou 4 blancs d'oeufs1 cuillère à […]

  3. The Alarming Truth About ‘Healthy’ Cereal | The Disney Traveler says:
    July 26, 2013 at 1:32 pm

    […] grain toast. — Angela Ginn-Meadow, RD, LDN, CDE Protein-Filled Pancakes “My favorite protein pancakes! Recipe: 1 small ripe (overripe is perfect) banana 2 eggs or 4 egg whites 1 tablespoon peanut or […]

  4. What the Heck Are Superfoods? | Life In The Fast Lane says:
    July 29, 2013 at 7:11 am

    […] grain toast. — Angela Ginn-Meadow, RD, LDN, CDE Protein-Filled Pancakes “My favorite protein pancakes! Recipe: 1 small ripe (overripe is perfect) banana 2 eggs or 4 egg whites 1 tablespoon peanut or […]

  5. Healthy Living Takes Skill! | My Tiny Kingdom says:
    July 30, 2013 at 12:56 am

    […] grain toast. — Angela Ginn-Meadow, RD, LDN, CDE Protein-Filled Pancakes “My favorite protein pancakes! Recipe: 1 small ripe (overripe is perfect) banana 2 eggs or 4 egg whites 1 tablespoon peanut or […]

  6. Protein Pancake Recipe | Feed The Bear says:
    September 5, 2013 at 11:02 pm

    […] Protein Pancake Recipe […]

  7. Are Bananas One of the Foods to Help You Lose Weight says:
    July 24, 2014 at 4:55 pm

    […] are one of our favorite fruits. And, one of my all-time favorite, fill-me-up breakfast is “Protein Pancakes” make with eggs and […]

  8. Guilt-Free and Grain-Free Pancakes That Taste Like a Treat | Skinny U says:
    December 12, 2014 at 5:00 pm

    […] but hold out to order them at cheat meals, this creative recipe from Julie Upton, RD, MS, of Appetite for Health is the answer to your pancake prayers. This dish is a favorite with the crew at Julie’s […]

Leave a Reply Cancel reply

Your email address will not be published.

Looking for Something?

About Us

As registered dietitians (RDs), everyone wants to know what we eat, our favorite new foods or how we eat right ... Read More

Weekly Newsletter

Thank you! You have successfully subscribed to our newsletter.

Weekly Newsletter

Hungry for healthy recipes, nutrition news and fitness tips? Want the inside scoop on our giveaways? Sign up now!

© Copyright 2017 AppforHealth.com · All Rights Reserved · Terms of Use/Disclosure · Contact Us